Crystal Nelson
Hiki ke kōkua i ka ʻai ʻana i nā hua manu i ke kakahiaka. Hiki iā ʻoe ke ʻike i ka mea ma hope o ka mea huna slimming maanei.
ʻO kahi hui o nā mea noiʻi i alakaʻi ʻia e Tanja Kral, he loea pili i ka Department of Health Sciences ma ke Kulanui o Pennsylvania, ua ʻike i kēia manawa i ka ʻaina kakahiaka nui-protein - e like me nā hua - ʻoi aku ka hoʻopiha ʻana ma mua o ka meaʻai kiʻekiʻe-carbohydrate.
No ka noiʻi ʻana, loaʻa i nā ʻepekema he 40 mau keiki ʻewalu a ʻumi makahiki i ka ʻaina kakahiaka. ʻEkolu mau meaʻai e koho ai: nā hua manu, ka ʻai ʻai, a me ka ʻalapalaoa. A laila hoʻokuʻu nā keiki i ka mahu ma ke kahua pāʻani ma mua o ka ʻaina awakea. Hana ʻia kēia hana maʻamau i hoʻokahi pule i ʻekolu pule. Pono e ʻai ʻia ka ʻaina kakahiaka a pau i kēlā me kēia manawa. Hiki i nā kamaliʻi ke hoʻoholo no lākou iho i ka nui o kā lākou makemake e ʻai i ka wā awakea. I ke kakahiaka ua pane lākou i nā nīnau penei, "Pehea kou pōloli?" a "Ehia ka nui o kou manaʻo e hiki iā ʻoe ke ʻai i kēia manawa?". Hoʻopaʻa nā mākua i nā hopena a pau i loko o kahi diary meaʻai no nā kumu hoʻomalu.
ʻO ka ʻaina kakahiaka me nā hua e mālama ai i 70 calories
ʻO ka hopena: ʻO ka ʻaina kakahiaka i loaʻa nā hua (hua i ʻāwili ʻia, ka palaoa ʻai piha, nā ʻāpana peach, ka waiū) i alakaʻi i ka emi ʻana o ka ikehu ma ka ʻaina awakea. Ua mālama kēia i ka huina o 70 calories.
Pono nā keiki ikaika ma waena o 1,600 a me 1,800 calories i ka lā. ʻO ka ʻoi aku o ka palena hiki ke alakaʻi koke i ke kaumaha nui a me ka momona.
"ʻAʻole wau i kāhāhā no ka ʻai ʻana o ka ʻai hua i ka ʻaina kakahiaka nui loa," wahi a Kral. "Akā, ʻo kaʻu mea e kahaha ai, ʻaʻole i māʻona nā keiki i ka huaʻai i ka ʻaina kakahiaka, ʻoiai ua ʻai liʻiliʻi lākou i ka ʻaina awakea ma hope."
No ke aha e ʻohi ai nā hua iā ʻoe
Hāʻawi nā hua manu i kahi kokoke i 13 kalama o ka protein a ʻoi aku ka liʻiliʻi ma mua o hoʻokahi kalama o ka waiʻaʻaʻa i ka 100 grams. ʻO ka 11 grams o ka momona no 100 grams e kōkua pū i ka satiety. Piʻi iki ke kiʻekiʻe o ke kō koko a ʻaʻole hiki ke hoʻouka ʻia i ka pōloli ma kahi mua. Hāʻawi pū nā hua manu iā mākou i ka nui o nā mea waiwai e hoʻolōʻihi i ka momona. ʻO nā kumu hou aʻe e ʻohi ai nā hua manu iā ʻoe:
- Loaʻa i nā hua manu ka nui o nā mea momona unsaturated - nā "momona maikaʻi". Hoʻonui kēia mau mea i ka māʻona. He mea maʻalahi kēia i ka pale ʻana i nā meaʻai ma waena a ʻoi aku ka ʻai ʻana i nā meaʻai ma hope.
- ʻAʻole ka hapa nui o ka protein i loko o ka hua keʻokeʻo akā i ka yolk. Loaʻa i nā hua nā mea amino nui a pau. Kōkua pū lākou i ka pale ʻana i ka hopena yo-yo a kūkulu i nā ʻiʻo a me nā tendon.
- ʻO ka choline nutrient koʻikoʻi i loko o nā hua e pale ai i nā momona mai ke kūkulu ʻana i loko o ke ake a lawe iā lākou i nā ʻāpana o ke kino kahi e pono ai. Hoʻoikaika kēia i ka lilo o ka momona.
- Loaʻa i ka huaʻai kakahiaka ka nui o nā huaora B, ʻoi aku ka B2, B6, a me B12, ka mea e hoʻoikaika ai i ka metabolism. No ka mea: Hoʻopau ʻoe i nā momona a me nā ʻakika a hoʻohuli iā lākou i ikehu.
